Category: Health & Fitness

Don’t be fooled by recent headlines reports of sluggishness, American whiskey remains as popular as ever. According to the latest figures from the Distilled Spirits Council of the U.S., the category accounts for $5.3 billion in annual sales. And during the first three quarters of 2024, super-premium-and-above offerings—those priced at $30 and up—were still climbing sharply. Which brings us to the bottle we’re uncorking today: the non-age-statement flagship from Blade and Bow.

Top shelf labels like these are keeping momentum going. In the case of Blade and Bow, it’s been a slow but steady movement. Although the Kentucky bourbon maker was officially launched in 2018, it actually draws heavily on the hallowed history of Stitzel-Weller, a legendary Louisville distillery that was originally founded back in 1935.

That facility shuttered in 1992, but the current makers of Blade and Bow utilize a solera aging method, in which no barrel is ever fully drained. Therefore, according to them, a small fraction of that old liquid is always present in every bottle you open today. The name of the brand calls back to the five keys that supposedly hung on the door of Stitzel-Weller. Each one correlates to an essential step in the bourbon making process: grains, yeast, fermentation, distillation, and aging.

It all makes for a great conversation starter on a label, as does the decorative key that hangs down off the collar of the bottle. But the conversation falls flat if the liquid inside doesn’t pass the smell taste. Thankfully, Blade and Bow backs up with bonafides. Let’s have a pour and see what makes it so special.

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Blade and Bow At a Glance

• Bottom line: Blade and Bow is a spry and fruity everyday sipping bourbon that’s equally effective as a neat pour as it is in your favorite classic bourbon cocktail.
• Casks: Charred American oak.
• Still: Column still for initial distillation, followed by a second run in a doubler
• Proof: 45.5 percent ABV, 91 proof.
• Age: No age statement
• Mash bill: Undisclosed, with a minimum of 51 percent corn by law. Experts speculate that it’s a four-grain recipe including rye, barley, and wheat
• Appearance: Varnished copper
• Nose: Stone fruit and toasted oak staves
• Mouthfeel: Medium-bodied
• Taste: An elegant balance between vanilla sweetness and spicy, earthy cereal grain.
• Finish: The earthy-sweet tandem basses the baton to darker threads of charred wood, which fade relatively fast.
• Price: $50

Related: Whiskey Brands Have Forgotten Their Best Customers. Now, They’re Paying the Price

Blade and Bow Pros and Cons 

Blade and Bow Review

Blade and Bow has a lot going for it. The tannish tipple is an easy-drinking, well-rounded bourbon that benefits from a mash bill that likely includes wheat as well as rye. It gives ever-so-gentle tones of stone fruit as it pours into the glass. Although somewhat muted, those apricot and peach notes are increasingly discernible as it warms to room temperature.

An initial sip reveals earthy elements of cereal and hay. Upon repeated exposure, they share the palate with subtly sweet threads of vanilla and caramel. And though those specific notes are quite commonplace in the realm of Kentucky bourbon, they’re emboldened here by a firm finish of burnt oak. It’s a sensual journey that doesn’t come about by accident.

“It’s use of the solera system in its distilling is more typically found in other spirits like rum or sherry,” says Max Block, president of hospitality experience agency Carvingblock. “Here, it lends a bright, fruit-forward aroma, and on the palate finishes with a oaky and warmly spiced linger. It’s an easy bourbon to excite both friends that are simple-pleasure seekers and those more in-the-know.”

Its age-stated older sibling, Blade and Bow 22-Year-Old has long been one of my favorite bourbons for the top shelf. But it also typically retails for around $1,700. The far less expensive flagship affords me a minuscule taste of Stitzel-Weller history at a fraction of the cost. 

How to Drink Blade and Bow

The best way to drink any spirit is, invariably, however you damn well please. But when first sampling something new, I always suggest exploring it neat in a snifter at room temperature. This allows you the most honest expression of the liquid in question. 

With Blade and Bow specifically, I would consider adding just one small drop of water from a pipette in order to free up some of the more gentler aromatics. Then taking small sips after it has opened in the glass. But its sweet and spice components are also showcased compellingly in cocktail form.

At By The Way, a new cocktail bar in Charleston, SC, Keith Benjamin is taking it to large format. 

“We dreamt up this really cool, family-style old fashioned,” says Benjamin, the bar’s cofounder. “We create the cocktail in a decanter and bring it over for sharing. It serves six to eight people, comes with the glasses iced down, with big cubes and all the garnishes. When thinking about the right bourbon, we knew we wanted to select Blade and Bow, a delicious spirit by itself, that speaks to our guests and connects everything in the cocktail.”

History of Blade and Bow

Blade and Bow is tied to one of bourbon’s most storied distilleries: Stitzel-Weller. The legendary facility on the outskirts of Louisville, KY, gave birth to some of the biggest labels the industry has ever known like Pappy Van Winkle, Old Fitzgerald, and Weller.

Blade and Bow’s parent company, Diageo, has owned and operated the site since 2014. Shortly thereafter, it launched this particular line to honor and preserve the legacy. In liquid form this preservation is achieved through a solera system of fractional blending. Bourbon fans can enjoy a small taste through both the flagship Kentucky Straight offering alongside the 22-Year-Old, an annual limited release.

“What I like about Blade and Bow is that it is one of only two solera bourbons in America,” notes Carl Gilbert, bar manager at Marbled and Fin in Charleston, SC. “That brings it to a different level of quality and production methodology that sets it apart from other bourbons that people traditionally enjoy. That process rounds out the product and produces a more smooth and enjoyable whisky…because the solera system is so wildly unique.”

How Is Blade and Bow Made?

It’s important to note that there is currently no commercial-scale whiskey production taking place at Stitzel-Weller. Diageo maintains the site mainly as a museum for bourbon lovers. There is, however, a dwindling supply of aging stock within its massive 90-year-old warehouses—stuff that was distilled there prior to the shuttering of the stills back in 1992. Today it represents some of the last known stores of Stitzel-Weller whiskey on earth.

A minuscule portion of that juice makes its way into Blade and Bow expressions by way of the aforementioned solera system. But we don’t know much else about the bourbon that comprises the majority of the liquid in the glass. 

It comes from Kentucky, as plainly stated on the bottle. It very likely contains wheat in its mash bill—a hallmark of the style of whiskey historically produced at Stitzel-Weller. And it definitely ages in new charred American oak for more than four years, as required by law; if a Kentucky straight bourbon whiskey is aged for less time than that, it must specify such on the label.

If You Like Blade and Bow You’ll Also Like…

Frey Ranch Quad Malt

Frey Ranch, a venerated craft producer, grows all its grain on its own farm in rural Nevada. For Quad Malt, it uses a malted variation of the same combination of ingredients that purportedly go into Blade and Bow. As a result you end up with a juice that offers a similar blend of earth and confection. Though this one finishes with dark chocolate as opposed to singed oak.

Woodford Reserve Double Double Oaked

Woodford Reserve Double Double Oaked is an absolute belter of a bourbon that benefits from a full two-year finish in heavily toasted, lightly charred, new oak barrels. It hits the bottle at a comparable proof point to Blade and Bow, and goes down with comparable ease. But it takes that oak-laden finish and dials it up to full blast.

Blade and Bow 22-Year-Old

In Blade and Bow 22-Year-Old, everything you like about the liquid and lineage of the flagship is upped to the level of extravagance. Honeyed spice converge in complexity with roasted wood and a touch of campfire. It’s sturdy on the palate—with a slow fading finish—and in the bottle, in its hefty gold-labeled decanter. When first introduced it won best straight bourbon at the 2015 San Francisco World Spirits Competition. But it comes at a super seep cost.

Why You Should Trust Me

I’m an award-winning spirits writer and presenter, who judges for some of the world’s premiere booze competitions. I generally taste around 500 whiskeys in any given year and have been a full-time journalist in the space for over a decade.

The industry pros I interviewed for this piece are among the most acclaimed hospitality experts from their respective sides of the country. They’re always drinking great whiskey—as a matter of professional responsibility, of course. 

Related: Don’t Listen to Whiskey Snobs. Here Are the Best Ways to Enjoy Bourbon

Archaeologists have unearthed an “unusual” discovery in Ecuador — the mummified corpse of a pregnant woman who was seemingly murdered and dismembered. The findings were announced in an article published in Latin American Antiquity.

According to lead author Sara Juengst, a bioarchaeologist at Charlotte’s University of North Carolina, the burial dates back to somewhere between 650 and 1532 A.D. during the country’s Manteño period. The Manteño people were not part of the Incan empire, but they were heavily influenced by that culture’s customs and reliance on agriculture. Six burial plots were found on the site, but Juengst and her colleagues felt that the pregnant woman’s was particularly significant.

Through a detailed analysis of the decayed bones, Juengst and her team pieced together what they believe were the final moments of the woman’s life. She likely “received a blow to the head (intentional or accidental)” which caused her death, the report explains.

Related: Archaeologists Find Neolithic Skeletons Unearthed in France Likely Killed ‘Mafia-Style’

“Before burial but around the time of death, her hands and left leg were removed. She was then buried in an earthen pit with a mix of Manteño and earlier offerings,” including ornaments made from mollusk shells; obsidian blades placed around her body; and a crab claw left on her abdomen. There were also cockle shells placed on top of the cadaver’s eyes.

The grave also contained a skull situated at the woman’s shoulder and a “burnt offering” sitting atop her chest, which researchers determined through radiocarbon dating was likely inserted into the plot centuries after the burial. “Whether through accidental discovery or because the spot was marked, a burnt offering was placed on her chest. Although speculative, these activities seem the most parsimonious interpretation of the current evidence.”

Though human sacrifice was a common practice during Ecuador’s Manteño period, Juegnst and the other authors have difficulty aligning the apparent brutality of the woman’s death with her reverent burial. “The dehumanizing and disempowering way she was killed contrasts sharply with the fact that her grave was filled with precious trade goods,” Juengst told Live Science.

“The fact that it was a woman who was pregnant might indicate that women held important positions of power, and thus their power needed to be ‘managed,’” Juengst continued. “If a rival of this woman wanted to take over, they would need to eliminate her and her unborn offspring, but also still give her honor based on her status.”

February is bringing a deluge of fast food deals from your favorite restaurants. Burger King, Buffalo Wild Wings, Dunkin, Krispy Kreme, and other franchises are tempering the late-winter blues with discounts, freebies, and deals that will surely perk you up.

Speaking of perking up, Dunkin is offering an all-day breakfast bargain. From now until Feb. 4, you can get Wake-Up Wrap sandwiches as well as your choice of a hot or iced coffee—the medium is 14 ounces, while the iced is 24 ounces—for just $5. Not to be outdone, Dunkin competitor Krispy Kreme is offering a discount of up to 35 percent on their new Pop-Tart donuts when you buy one dozen.

As far as savory options, Burger King is running a limited-time promotion for members of its Royal Perks program. From Jan. 27 until Feb. 2, members can grab a classic cheeseburger for just $1 with an in-app offer. You can also save 20 percent on Subway sandwiches through February 28 by using the promo code TWENTYOFF at checkout. Both Burger King and Subway’s offers are available in-app only. Jack in the Box is also getting in on the app-only promotions. The chain is giving away free French fries every Friday to members of its Jack Pack rewards program with any in-app purchase.

Related: Ex-McDonald’s Chef Explains Why It Nixed Grilled Chicken

Buffalo Wild Wings is giving fans much to be grateful for with a month packed full of deals. The chain is running a buy-one-get-one deal on burgers every Monday and Wednesday. The deal is available for online or in-app orders, dine-in, takeout, or delivery. However, you must place your order via the app and enter the code BOGOBURGER during checkout to claim the deal. The chain is also offering a Playoff Bundle just in time for the Super Bowl. For just $19.99, you get 20 boneless wings, an order of large fries, and four dips of your choosing.

Popeye’s also has a perfect game weekend deal, offering a 25 percent discount with its Tailgate Bundle promotion every Saturday and Sunday during the football season. That makes this weekend your last chance to claim the discount, and what better day to do so than Super Bowl Sunday?

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Walmart has been killing it lately with its deals on power tools, making life for homeowners much easier. Whether you’re in a location that needs a snowblower, in warmer temperatures looking for a storage shed, or could simply use better tool organization, Walmart’s the place to look. One of its most recent markdowns, this power tool set, has been purchased hundreds of times in the last week, and it’s currently $100 off.

Hart’s 20V 3-Piece Power Tool Set is now just $59 at Walmart, a savings of 63% compared to its $159 full price tag. Shoppers are flocking to pick up one of these sets because of their rave reviews: It’s earned nearly 200 five-star ratings, and folks are saying it’s “more than worth the price” because it “fits all the basic needs for a homeowner.”

Hart 20V 3-Piece Power Tool Set, $59 (was $159) at Walmart

This set comes with a drill, circular saw, an LED flashlight, and a rechargeable 20V 2.0Ah lithium-ion battery and charging station to give your tools all the juice they need. The 1/2-inch drill/driver will accomplish any drilling task and its 24-position clutch, 2-speed gearbox, and ergonomic handle make it a breeze to use. The 6 1/2-inch circular saw can power through most materials for cutting jobs, as its motor can generate up to 4,700 RPMs. For all those hard-to-see jobs done in the dark, this set’s powerful 200-lumen LED flashlight will be able to light up your workspace and every angle thanks to its rotating head for optimal visibility.

“Great tool kit at a great price,” said one buyer. “I bought the whole kit for less than the price of the saw itself—I have used the drill a few times and the light several times and charged the battery once mainly from light use…it’s an awesome deal.”

Related: Amazon’s No. 1 Bestselling Workbench With 11,000+ 5-Star Ratings Is $50 Off for a Limited Time

Another shopper said that this set can really “light it up.” They added, “I really like this set, and I had to use the light for five hours the other night when the power went out in the bad weather, and it still had power in the battery, so that was awesome.” To simply put it, they said it’s a “Great set.”

The Hart 20V 3-Piece Power Tool Set likely will sell out fast, as over 200 shoppers have it in their carts right now. Don’t be the one to miss out and grab yourself one before it’s gone.

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Patagonia just erupted with a slew of fantastic discounts on some of its most prized pieces, including the lightweight Houdini pullover, the waterproof Torrentshell rain jacket, and the legendary Black Hole bags. Many flocked to the brand’s iconic Nano Puff Jacket so much that sizes quickly depleted. But savvy shoppers have moved on to a different Nano Puff layer—this one has a hood and is over $80 off right now.

Patagonia’s Nano Puff Insulated Hoody is now on sale for $202, which is 30% off of the retail price of $289. Patagonia has tons of high-quality and long-lasting jackets in its roster, and this lightweight hoody is the perfect one to bring along for almost any situation. It’s earned rave reviews nearly everywhere it’s sold, including at REI where shoppers call it a “versatile” and “warm” jacket that is “great on its own or as a layer.”

Patagonia Nano Puff Insulated Hoody in Burnished Orange, $202 (was $289) at REI

A lightweight and warm jacket that packs up small isn’t hard to find these days. It’s an essential piece of kit you should have in your closet regardless of whether you use it for backcountry skiing or international travel. Patagonia’s Nano lineup has a bunch of great options, but this hoody is one of the most versatile. It’s made with a recycled polyester ripstop shell and lining that’s coated with an eco DWR finish to help shed moisture. It’s filled with 60 grams of 100% recycled PrimaLoft insulation that is easy to compress and will keep you warm even when wet. The brick-style quilting pattern helps keep the insulation in place during active pursuits or when stuffing into the small front pocket. Other features include two zippered side pockets, a light and simple hood, and a drawcord-adjustable hem to seal out drafts.

At REI, satisfied shoppers liked that the hoody was “packable,” and one said it’s a “must when traveling overseas.” Another agreed, saying that the jacket “travels with me everywhere—it’s always in my carry-on…folds up into its own pocket for easy storage.”

Its versatility also impressed customers: “For thru-hikes, I stuff the jacket inside of its inner pocket and use it as a pillow,” said one, while another said that it’s “perfect for airplane sleep—zip up, put the hoodie on, and it’s like sleeping under a warm cover.”

Patagonia Nano Puff Insulated Hoody in Seabird Grey, $202 (was $289) at Patagonia

Other customers appreciated that the hoody was “warm” and “lightweight.” One shopper noted that it has “excellent function and fit,” and that it is their “go-to puffy when the weather is wet in the Pacific Northwest.” Others were glad it is so easy to layer, saying that “the fit is great without any extra material but enough to throw over a fleece if needed,” and “you can always put a parka over it for layered warmth—best jacket I’ve owned.” And a shopper summed it up by saying: “You simply can’t go wrong with this jacket regardless of its application.”

A versatile midweight, insulated jacket is a must for almost any season or situation, whether on a night while traveling or a winter expedition into the backcountry. This Patagonia hoody is a great option if you’re looking for the ultimate do-it-all jacket since it’s lightweight, warm, and packable—plus it’s over $80 off right now, but won’t last long at this discount price so pop one in your cart now.

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

When storms rage and the power grid goes down, you don’t want to be stranded without any way to communicate. That’s why portable power stations have become so popular—they give you a way to keep critical devices running when you need them, and they’re a godsend when camping, too. There are tons of options to choose from, including a discounted brand-new model from Anker or this hefty 1,800-watt unit on sale for over half off. But how about a bundle with a portable solar panel to charge off-grid? One of Amazon’s best is over 40% off right now.

The EcoFlow River 3 Solar Generator is on sale for $199, a 41% discount from its normal price of $338. This power station and solar panel kit is a favorite among Amazon shoppers—nearly 1,000 were sold in the last month alone and it’s currently the site’s No. 3 bestselling model. With its lightweight build, it’s a solid choice for car camping or as an emergency backup to charge your phone and other devices during a power outage.

EcoFlow River 3 Solar Generator, $199 (was $338) on Amazon

The EcoFlow River 3 features six outlets, including USB ports and dual AC plugs, to power a wide range of devices. It’s rated for AC output up to 300 watts, and its X-Boost technology allows the unit to pump out up to 600 watts of power when necessary (helpful for running heating devices, for example). When plugged into a wall outlet, the River 3 can fully charge in just an hour. But thanks to the 45-watt solar panel, you can also charge off the grid: The panel’s impressive 25 percent conversion efficiency allows it to charge the River 3 in a little over 6 hours. X-Guard battery safeguards like overheat protection help prevent mishaps and protect the health of the River 3’s battery. Finally, both the power station and solar panel array are optimized for travel: The River 3 weighs just 7.8 pounds, and the panel weighs a paltry 3.1 pounds.

Shoppers have been amazed with the River 3’s performance. One called it “awesome” and “good for travel” thanks to its lightweight build. Another called it “compact, light, powerful.”

“For such a small battery, it packs a punch,” said a third reviewer, “and with solar power, I can rely on renewable energy year-round.” 

Related: Dick’s Is Selling Merrell’s $120 Hiking Boots for Only $60 Right Now, and Shoppers Say They’re ‘Fantastic’

One shopper found the River 3 super helpful in lots of unexpected ways: “You can plug and use tools anywhere, run or charge devices, take to the beach for power.”

With its lightweight design and portability, the EcoFlow River 3 offers amazing versatility—it can easily pull double duty as a campsite power station and an emergency backup when you’re home. Add in the solar panel, and you’ve got a real backcountry-friendly power setup, all for under $200. Deals like this don’t come around often, so act fast and grab yours before this discount disappears. 

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Hoodies are the unsung heroes of the male wardrobe. They’re supremely comfortable and easy to wear, and you can pair them with nearly anything in your closet, from shorts to jeans to chinos and a nice blazer. Hoodies go on sale all the time, but it’s rare that you’ll find one as substantial as this organic cotton one from Kelly Slater’s apparel brand Outerknown—it’s over 60% off in multiple colorways during the brand’s winter sale, which runs now through Sunday, Feb. 2.

The Outerknown Sunday Hoodie is on sale for $78, a hefty 61% discount from its normal price of $198. This organic cotton sweater is available in four colorways (all at the discounted price), and you can order it in sizes small up to 2XL.

Outerknown Sunday Hoodie in Heather Grey, $78 (was $198) at Outerknown

Outerknown has a strong emphasis on sustainability and high-quality materials, and that’s evident in the Sunday Hoodie. This sweatshirt is crafted from 100% organic heavyweight cotton terry fabric sourced from Portugal, which gives it a plush texture and long-wearing durability. Ribbed cuffs and hem give it a trim fit, so it won’t look slouchy or overly baggy, and the double-layer hood feels substantial and features a draw cord to cinch it down. A single kangaroo pocket at the front rounds out this hoodie, giving you a place to warm up your hands on chilly days.

Outerknown shoppers report the Sunday Hoodie lives up to the brand’s high standards. Cozy and stylish, it’s an exceptionally high-quality option in a very crowded category. One reviewer praised its “quality materials and comfortable design.” Another shopper said it “looks great” and “feels great.”

Outerknown Sunday Hoodie in Pitch Black, $78 (was $198) at Outerknown

“This is the best hoodie I own,” said a third reviewer. “Great fit, soft, and heavy duty.”

“Definitely my new favorite sweatshirt,” said another. “It’s comfortable, looks nice, and is great quality!”

Outerknown’s Sunday Hoodie is a no-BS classic hoodie done right with a top-tier fabric and high-quality construction. Comfortable and durable, it’ll be a star in your wardrobe rotation for years to come—and at over 60% off, now’s the perfect time to grab one. But act fast, because Outerknown’s sale ends on Sunday, Feb. 2. After that, this killer deal disappears.

The crash of an American Airlines plane and an Army Black Hawk helicopter over Washington, D.C. on Jan. 30 has left countless families, friends, and loved ones in mourning as authorities search for remains of the 67 victims. 

Friends and family of Captain Jonathan J. Campos, the pilot aboard American Eagle flight AA5342, have been paying tribute to the beloved aviator. His uncle Hector Campos told NBC News his nephew “was a great kid,” and his girlfriend told WKMG he was “the love of her life.”

Epic Flight Academy, where Campos was certified as a flight instructor and taught other pilots, shared their condolences in a Facebook post. 

“He was a skilled and dedicated pilot with an undeniable passion for flying,” the school said. “Our deepest condolences go out to Jonathan’s family, friends, and all those who lost their lives or were impacted by this devastating tragedy. Our thoughts and prayers are with you during this incredibly difficult time.”

Embry-Riddle Aeronautical University, where Campos studied aeronautical science and graduated in 2015, added to the condolences for the late pilot. 

“Embry‑Riddle Aeronautical University is deeply saddened to learn of the passing of Captain Jonathan Campos,” a statement read. “Our thoughts are with his family and the families and loved ones of all impacted by this tragic accident.”

A neighbor of the pilot in Ormond Beach, Florida told The Daytona Beach News-Journal that Campos was “a good guy” who would help his neighbors with car repairs. “It’s just sad,” the neighbor said. “As soon as they identified the aircraft on the news, I thought of Joni.”

Related: There Was Nearly Another Aviation Accident 24 Hours Before Fatal Potomac Crash

The National Transportation Safety Board is investigating the cause of the crash.

Sharing a new podcast episode with Dr. Scott Vrzal with the meaning behind your headaches and what you can do about it.

We talk about:

– What headaches mean and what to do about it

– The 7 specific patterns for headaches

– How gut health ties into all of this

– His strategies for being healthy in real life

and so.much.more.

 

178: Why headaches are a health wakeup call with Dr. Scott Vrzal

Here’s more about Dr. Scott and her background:

Dr. Scott Vrzal, driven by constant debilitating headaches in his youth, was cured by a Chiropractor. He pursued a career in the same discipline inspired by the change. Initially misdiagnosed and advised to consult a psychiatrist due to the pain, he embarked on a mission to understand headaches’ root causes. With over 30 years of expertise, Dr. Vrzal refines pain patterns, advocates drug-free and holistic solutions, and shares his methods to a healthier lifestyle. His thriving practice reflects a personal commitment to health, performance, and relieving patients’ pain.

Check out his website, read his book here, and connect with him on Instagram here.

Partners:

The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my all-time favorite weighted blanket and other health gadgets at Therasage and use FITNESSISTA for your reader discount!

Use FITNESSISTA for 15% off at Canopy here.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

The post 178: Why headaches are a health wakeup call with Dr. Scott Vrzal appeared first on The Fitnessista.

Sharing some tips if you want to incorporate a weighed vest in your routine!

Hi friends! How’s the week treating ya? We’re in the 874th day of January and I’m ready to move on lol. With the fam being sick, it’s thrown off all of our routines, but thankfully they’re feeling better and back into it.

For today’s post, I wanted to share something that I’ve been using in my own routine and have seen them surge in popularity: weighted vests! They can be a great way to add an additional stressor and challenge your fitness routine when used correctly. I wanted to chat about some benefits, potential drawbacks, and everything you need to know before incorporating a weighed vest into your routine. As always, check with a doctor before making any fitness changes. Honor your body and modify as needed. Here are some things to consider while wearing a weighed vest.

What Is a Weighted Vest?

A weighed vest is exactly how it sounds: it’s a vest that you can wear with different weights and sizes available. You can use them for a variety of activities including, walking, running, strength training, bodyweight exercises — even chores.

 Benefits of Using a Weighted Vest

Here are some of the potential benefits of wearing a weighed vest.

Improve Strength and Endurance:

Adding extra weight challenges your muscles and cardiovascular system, leading to increased strength and endurance.

Bone Density Benefits:

Weighted vests can help strengthen bones through weight-bearing activities. Research published in the Journal of Aging and Physical Activity demonstrated that exercise training with weighted vests improved bone mineral density and muscle strength in postmenopausal women.

Enhanced Calorie Burn:

Wearing a weighted vest increases the intensity of workouts, leading to higher calorie expenditure. In this study, individuals wearing a vest that added 10% of their body weight burned significantly more calories than those not wearing any weight.

Improved Posture and Core Strength:

Carrying weight on the upper body can activate core muscles and encourage better posture.

Things to Consider While Wearing a Weighted Vest

While all of this sounds fine and dandy, there are absolutely some cases where a weighted vest isn’t warranted or may even be counterproductive.

Posture Matters

For some people, they start off with too heavy or a vest or the wrong fit, or they may already have compromised posture and alignment. So often we’re in a forward leaning position, hunched over our phones and computer screens. A vest can make it worse, especially if you have tight chest muscles and weak upper back muscles. Make sure your alignment is on point with shoulders down and back, core engaged, neck long, and spine neutral.

Start Slow and Build Gradually

I think it’s so important to focus on consistency before adding intensity. For many humans, they’re not walking 30 minutes most days of the week. I think this would be an excellent starting goal instead of focusing on simply adding weight. Focus on a solid and consistent walking routine before adding extra resistance.

If you’re ready to get started, I’d recommend a light weight (5-10% of body weight) and increasing over time.

Activity Choice

Different activities require different weight distributions. Ask yourself if adding a weighted vest makes sense for the activity you’re doing. If you’re doing upper body strength training, it might not be necessary (or helpful). For bodyweight work, like lunges and squats, it might be some nice extra resistance if you have solid form set up. For high-impact exercises (like running), make sure to take extra care to avoid injury.

Know Your Limits

Too much weight can cause strain on joints, especially knees and ankles. You may also feel it in your back if it’s too heavy for your body. This can also cause poor core stabiity and can affect back pain, hips, and pelvic floor function. In some cases, it’s just not worth it. Focus on consistency and solid form before adding any addiitonal resistance or stressors to your routine.

As always, listen to your body and avoid overloading.

(always the X39 patch!)

Pros and Cons of Weighted Vests

Pros:

– Can build strength, endurance, and increase calorie burn.

– Versatile for different workouts.

– Easy way to increase intensity without changing equipment.

Cons:

– Improper use can cause strain or injury.

– Not ideal for those with joint pain or injuries.

– Requires time to adapt to the added weight.

How to Incorporate a Weighted Vest into Your Routine

Here are some of my tips for beginners:

– Start with walking or light bodyweight exercises. Try 5-10 minutes and see how you feel. Don’t be afraid to build up over time.

– Gradually progress to higher-intensity workouts like lunges, squats, or stairs.

As always, consistency is key to building strength without overexerting.

My Favorite Weighted Vest

This is the weighted vest I’ve been using and loving. It was very inexpensive from Amazon, and it fits well, is durable, and easy to adjust.

If you’d like a full guide with my favorite wellness resources, get the freebie and all of the info here.

So tell me, friends: do you wear a weighted vest with your workouts?

What fitness gadgets or tools are you loving right now?

xoxo

Gina

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